Proper sitting posture is more than just “sitting up straight.” It is the careful alignment of each body part from head to toe to ensure the body is supported, tension is minimized, and long-term strain is avoided. Sitting incorrectly for extended periods can lead to neck stiffness, back pain, poor circulation, and decreased energy. Below is a breakdown of how to sit with correct posture in an office chair, one body region at a time.

1. Feet
Start with the foundation. Your feet should be flat on the floor, shoulder-width apart. Do not cross your legs or tuck your feet under the chair. If your feet do not reach the ground, use a footrest. The angle at your ankles should be about 90 degrees to support circulation and muscle balance.

2. Knees
Your knees should be bent at roughly a 90 to 100-degree angle, directly over your ankles. They should be level with or slightly below the height of your hips. Avoid letting your legs dangle or sit too high, as this can strain the lower back and reduce blood flow.

3. Hips
Sit all the way back in your chair so your lower back is supported by the chair’s lumbar support. Your hips should be slightly higher than your knees or at the same level. Keep your pelvis neutral, avoiding tilting it forward (arching the back) or backward (slouching).

4. Lower Back (Lumbar Region)
The natural curve of your lumbar spine should be maintained. A proper office chair will have built-in lumbar support or allow for a cushion to fill the gap. This helps prevent slouching and supports the spine’s natural shape, reducing pressure on the discs.

5. Upper Back and Shoulders
Your upper back should remain upright and not slump forward. Shoulders should be relaxed, not hunched. Pull your shoulder blades slightly back and down, as if you are gently tucking them into your back pockets. Avoid the tendency to round your shoulders toward the screen.

6. Arms and Elbows
Your elbows should be close to your sides and bent at about a 90-degree angle. They should rest comfortably on armrests or your desk without needing to hunch your shoulders or extend your arms forward. Your armrests should support your forearms, not your elbows directly.

7. Wrists and Hands
Your wrists should remain straight and in line with your forearms while typing or using a mouse. Avoid bending them up or down. The keyboard and mouse should be close enough that you do not have to stretch or reach, allowing your hands to float gently above the input devices.

8. Neck
Keep your neck in a neutral position. Your chin should be level or slightly tucked, not jutting forward. The top of your monitor screen should be at or just below eye level so that your neck stays vertical and your gaze is slightly downward.

9. Head
Your head should be balanced over your shoulders, not craned forward. Think of your ears being aligned with your shoulders. This alignment reduces tension in the upper back and neck.

10. Eyes
Your screen should be about an arm’s length away. The center of the screen should be approximately 15 to 20 degrees below your eye level. Adjust brightness and contrast to avoid squinting, and consider using anti-glare filters if necessary.

Conclusion
Every part of your body plays a role in good sitting posture. A properly aligned posture not only prevents pain and fatigue but also improves focus and productivity. Combine this with regular movement and stretching throughout the day to maintain long-term health and comfort in an office setting.